CrossFit Bielefeld – CrossFit
Skill Practice
Pull Up Practice
If You Have 0 Pull Ups, Do This Till You Can Do 1 Pull Up:
3x :30 Active Hang
2x :20 Supinated Chin Over Bar Hold
2x :20 Pronated Chin Over Bar Hold
15x 1 Negative Pull Up As Slow As Possible
If You Can Do 1 Strict Pull Up, Do This Till You Can Do 3 Strict Pull Ups:
3×8 Scap Pull Ups
2x :30 Supinated Chin Over Bar Hold
3x Max Quarter Or Half Pull Ups (Upper Position)
15 x1 Strict Pull Up As Fast As Possible
If You Can Do 3 Or More Pull Ups, Do This:
3×8 Scap Pull Ups + Pull Down
10x 1 Lean Back Pull Up w./ :10 Chin Over Bar Hold As An EMOM (Slow Up & Down)
3x Max Strict Pull Ups (Pull Every Rep As High As Possible)
Double Under Practice (No Measure)
Practice For 5:00 – Step By Step:
1) 50 UB Single Unders
2) 20 UB Penguin Claps (Focus On Rebound Jump & Arm Rhythem)
3) 10x 5 Single Under + „1“ Double Under And Stop!
4) 10x 5 Single Under + „1“ Double Under And Go On!
5) Minimize The Single Under Step By Step To 1 Single + 1 Double
6) Go For 10x „2“ UB Double Under And Stop!
7) Don´t Rush!!!! Go For 3, Then 5, Then 10 etc. And Stop
– Control Is The Key – You Get It From Consistency!!!!!